Skipping rope is mainly the direct stress on ankle, calf, knee, thigh and waist.
Your body mass index has exceeded 30, and you are moderately obese. You must strengthen waist exercise when warming up.
It should be okay to ride your legs for a long time.
First, warm up, relax and adjust your breathing.
Move the ankle and wrist (the kind that physical education class learned)
Leg press lunges, 10 times, then switch legs and do it again several times.
Half squat, legs together, waist straight, 10 times, pay attention to breathing (squatting is exhaling, standing is inhaling).
Squat down, stand with your legs together, bend straight, squat down with your hands and knees, and pay attention to breathing.
Knees, legs together, bend over your knees and turn slowly.
Waist, legs are shoulder width apart, hands are inserted into the waist to do waist twisting, one hand is raised above the head to press the side of the waist, and both hands are repeated.
Keep your legs shoulder width apart, bend over and straighten your legs, touch your left toe with your right hand, then your left hand, and repeat. (Do more waist exercises)
Do chest expansion exercises.
Relax your limbs after you finish, don't do it or lie down.
Warm-up exercises must be in place.
Jumping rope aerobic exercise is an ideal choice to lose weight.
Jump slowly at first, don't count, use the method of timing.
Watch the clock jump, for example, jump for one minute and rest 10 second. To continue, set your own goals and add time slowly.
Just started practicing, you can call it a day in about half an hour.
1 week later, slowly add time according to this amount of exercise, mainly depending on whether the body can bear it.
Take a day off every week to recover.
If you are tired after jumping, you should also repeat the warm-up exercise just now to relax the tense muscle groups.
3 Strength exercises are also exercises in which the equipment does not itch.
Mainly exercise local muscle pull-ups, push-ups, sit-ups and so on.
There is no need at present, because you have too much fat and your muscles are wrapped in fat, which is not good-looking.
What you need to do now is to reduce your weight to the normal range (your normal range is about 72KG)
Losing weight is mainly persistence and perseverance.
I hope you can stick to it.
I wish you success!
Calculation formula of body mass index
Body mass index = weight (kg) divided by (height multiplied by height)
For example: 70kg (1.75x1.75).
Standard weight calculation formula
Male standard weight
(kg) = body length (cm)- 100 cases 172- 100=72.
Standard weight for women
(kg) = length (cm)-102